Week  5

Diet, Workout and Supplementation Log

The meals

(Click "The Meals" link for picture of some of the food)

Click here to go back to Main 6P40 Page

Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Monday - October 29, 2007 Coffee with creamer 7:00 AM 38 4.6 2 0.6
Target Kcal: 1500 Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
Carbohydrate intake: 70 grams 3 large eggs (white only) 7:00 AM 51 0.3 0.6 10.8
Workout: Recovery day 3 slices of bacon 7:00 AM 140 10 0 10
Supplements: Omega 3 Fatty Acids 7:00 AM 42.5 2.25 0 0
BSN CellMass  (Week 5 of 12 week cycle) Protein Shake 1 scoop 10:00 AM 120 1.5 3 24
BSN NO Explode (Week 10 of 12 week cycle) BSN CellMass Supplement 11:00 AM 40 0 10 0
BSN Nitrix (Week 4 of 12 week cycle) New York Steak 12:30 PM 230 8.2 0 37.5
Omega 3 Fatty Acids Asparagus 2 pcs 12:30 PM 5 0 1.25 1.2
GNC BCAA 1800 Omega 3 Fatty Acids 12:30 PM 42.5 2.25 0 0
GNC Multi-Vitamins BSN CellMass Supplement 5:00 PM 40 0 10 0
  Peanut Butter 1 spoon 4:00 PM 105 8 3 4
  Protein Shake 2 scoop 6:00 PM 240 3 6 48
  Udo's Oil 3-6-9 Blend 2 Tbsp 8:00 PM 240 28 0 0
  Peach 10:30 AM 31 0.2 7.5 0.7
  Omega 3 Fatty Acids 8:00 PM 42.5 2.25 0 0
  Totals:   1527.5 72.05 46.35 160.8
  Macronutrients Breakdown:     25.81% 16.60% 57.59%
  Target Macronutrients Breakdown:     84g 50g 144g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Tuesday - October 30, 2007 Coffee with 1/2 tsp non-dairy creamer 7:00 AM 10 2 1 0
Target Kcal: 1500 Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
Workout: Arms for Combat (Week 4)\Abs  2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
Close grip press (Cluster) McCann's Irish oat meal 7:00 AM 150 2 26 4
Sets: 5; Reps: 5 x 1 per set Omega 3 Fatty Acids 7:00 AM 36 4 0 0
Close-grip chin-up (Cluster) Protein Shake 1 scoop 10:00 AM 120 1.5 3 24
Sets: 5; Reps: 5 x 1 per set Beef Fajitas 12:30 PM 300 12 4 42
Triceps rope press down (supersets) 150 lbs Omega 3 Fatty Acids 12:30 PM 36 4 0 0
Barbell curl (supersets) 80 lbs BSN NO Explode Supplement 4:00 PM 30 0 7 0
4 X 8  BSN CellMass Supplement 5:30 PM 40 0 10 0
Abs (Non-weighted) Protein Shake 1 scoop 6:00 PM 120 1.5 3 24
Supplements: Hamburger patty 7:00 PM 230 12 0 28
BSN CellMass  (Week 5 of 12 week cycle) Sweet Potato 114 grams 7:00 PM 103 0.2 23.6 2.3
BSN NO Explode (Week 10 of 12 week cycle) Udo's Oil 3-6-9 Blend 1 Tbsp 8:00 PM 120 24 0 0
BSN Nitrix (Week 4 of 12 week cycle) Omega 3 Fatty Acids 8:00 PM 36 4 0 0
Omega 3 Fatty Acids Totals:   1485 68.9 81 155.5
GNC BCAA 1800 Macronutrients Breakdown:     22.56% 26.52% 50.92%
GNC Multi-Vitamins Target Macronutrients Breakdown:     71g 80g 144g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Wednesday - October 31, 2007 Coffee with 1/2 tsp non-dairy creamer 7:00 AM 10 2 1 0
Target Kcal: 1500 Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
Workout: Chest Quaker Organic oatmeal 7:00 AM 100 2 19 4
Neutral grip dumbbell press Omega 3 Fatty Acids 7:00 AM 36 4 0 0
Reps: 1 x 7, 1 x 5, 1 x 3, 1 x 7, 1 x 5, 1 x 3 Protein Shake 1 scoop 10:00 AM 120 1.5 3 24
Decline bench press Tyson skinless chicken breast 12:30 PM 160 3 1 31
Post-Fatigue Exercise 3 X 8 Omega 3 Fatty Acids 12:30 PM 36 4 0 0
Two-position cable crossover BSN NO Explode Supplement 4:00 PM 30 0 7 0
Reps: 8-10 to high position Protein Shake 1 scoop 6:00 PM 120 1.5 3 24
8 to 10 to low position Tam O' Shanter Restaurant 7:30 PM        
(100 Reps Set) Half (peak) reps on pec deck     Fried Calamari   360 22 46 4
Supplements:     Roasted Prime Rib   300 24 0 32
BSN CellMass  (Week 5 of 12 week cycle)     Chocolate Soufflé   258 11 36 8
BSN NO Explode (Week 10 of 12 week cycle)     Creamed Corn   110 2 11 4
BSN Nitrix (Week 4 of 12 week cycle)     Bread    176 2 33.2 5.6
Omega 3 Fatty Acids         Butter   118 12.3 0 0
GNC BCAA 1800     Vanilla Ice Cream   145 7.9 17 2.5
GNC Multi-Vitamins Totals:   2199 100.7 180.2 163.1
  Macronutrients Breakdown:     22.68% 40.59% 36.73%
  Target Macronutrients Breakdown:     71g 80g 144g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Thursday - November 01, 2007 Coffee with 1/2 tsp non-dairy creamer 7:00 AM 10 2 1 0
Target Kcal: 1500 Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
Workout: Traps\Lats\Shoulder\Abs 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
Abs (Weighted) 3 slices of bacon 7:00 AM 140 10 0 10
Shrugs 4 X 80 8/8/8/8 Omega 3 Fatty Acids 7:00 AM 36 4 0 0
Machine T bar row 4 X 90 10/10/10/10 Protein Shake 1 scoop 10:00 AM 120 1.5 3 24
Power Shrugs 4 X 165 8/8/8/8/8 Rib Eye Steak 150 grams  12:30 PM 230 15 0 21
Abs (Weighted) Omega 3 Fatty Acids 12:30 PM 36 4 0 0
Supplements: BSN NO Explode Supplement 4:00 PM 30 0 7 0
BSN CellMass  (Week 5 of 12 week cycle) BSN CellMass Supplement 6:00 PM 40 0 10 0
BSN NO Explode (Week 10 of 12 week cycle) Protein Shake 1 scoop 6:30 PM 120 1.5 3 24
BSN Nitrix (Week 4 of 12 week cycle) New York Steak 7:30 PM 115 4.1 0 19
Omega 3 Fatty Acids Sweet Potato 115 grams 7:00 PM 103 0.2 23.6 2.3
GNC BCAA 1800 Protein Shake 1 scoop 9:00 PM 120 1.5 3 24
GNC Multi-Vitamins Totals:   1254 45.5 54 155.5
  Macronutrients Breakdown:     17.84% 21.18% 60.98%
  Target Macronutrients Breakdown:     84g 50g 144g
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Friday - November 02, 2007 Coffee with 1/2 tsp non-dairy creamer 7:00 AM 10 2 1 0
Target Kcal: 1500 Protein Shake 2 scoop 7:00 AM 240 3 6 48
Workout: Recovery Day 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
Supplements: Omega 3 Fatty Acids 7:00 AM 36 4 0 0
BSN CellMass  (Week 5 of 12 week cycle) Protein Shake 1 scoop 10:00 AM 120 1.5 3 24
BSN NO Explode (Week 10 of 12 week cycle) Tyson skinless chicken breast 12:30 PM 160 3 1 31
BSN Nitrix (Week 4 of 12 week cycle) Broccoli with Cheese 12:30 PM 60 3 7 2
Omega 3 Fatty Acids Omega 3 Fatty Acids 12:30 PM 36 4 0 0
GNC BCAA 1800 Peanut Butter 1 Tbsp 4:00 PM 105 8 3 4
GNC Multi-Vitamins Cioppino Seafood Stew 7:00 PM 340 12 16 44
  Omega 3 Fatty Acids 7:00 PM 36 4 0 0
  Almonds 1/4 cup 9:00 PM 170 14 6 6
  Totals:   1347 58.7 43.4 166.2
  Macronutrients Breakdown:     21.88% 16.18% 61.95%
  Target Macronutrients Breakdown:     84g 50g 144g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Saturday - November 03, 2007 Coffee with creamer 9:00 AM 38 4.6 2 0.6
Target Kcal: 1500 Eggs Fried 2 pcs (whole) 9:00 AM 184 14 0.8 12.6
Workout: Arms for Combat(Week 4)\Abs Pork Chop 9:00 AM 152 9.5 0 15.6
Weighted dips 5 X 210 8/5/3 10 sec rest Quaker Organic oatmeal 9:00 AM 100 2 19 4
Hammer Curls 5 X 35 8/5/3 10 sec rest Omega 3 Fatty Acids 9:00 AM 36 4 0 0
Decline dumbbell triceps extension 4 X 30 8/8/8/8 BSN NO Explode Supplement 10:30 AM 30 0 7 0
Reverse preacher curl 4 X 25 lbs 8/8/8/8 BSN CellMass Supplement 11:00 AM 40 0 10 0
   Superset  Protein Shake 2 scoop 1:30 PM 240 3 6 48
Abs (Non-Weighted) Omega 3 Fatty Acids 3:30 PM 36 4 0 0
Supplements: Seared Tuna 3:30 PM 222 4 19 27
BSN CellMass  (Week 5 of 12 week cycle) Green Salad 3:30 PM 140 13 3 0.3
BSN NO Explode (Week 10 of 12 week cycle) Miso Soup 3:30 PM 40 1.2 5.3 2.3
BSN Nitrix (Week 4 of 12 week cycle) Sashimi 8:30 PM 276 2.4 4 59.9
Omega 3 Fatty Acids Miso Soup 8:30 PM 40 1.2 5.3 2.3
GNC BCAA 1800 Totals:   1574 62.9 81.4 172.6
GNC Multi-Vitamins Macronutrients Breakdown:     19.85% 25.69% 54.47%
  Target Macronutrients Breakdown:     71g 80g 144g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Sunday - November 04, 2007 Coffee with creamer 8:30 AM 38 4.6 2 0.6
Target Kcal: 1500 Eggs Fried 2 pcs (whole) 8:30 AM 184 14 0.8 12.6
Workout: Chest Chicken Sausage 1 link 8:30 AM 170 7 8 17
A. Wide-grip bench press to neck 4 X    8/8/8/8 90 sec rest Whole Wheat Bread 100% 2 slices 8:30 AM 80 0.5 18 4
B1. Decline dumbbell bench press 3 X    10/10/10/10 Omega 3 Fatty Acids 8:30 AM 36 4 0 0
(Post-fatigue and low position double contraction) Protein Shake 1 scoop 8:30 AM 120 1.5 3 24
B2. Half dumbbell flyes  3 X    12/12/12  303 tempo BSN NO Explode Supplement 9:30 AM 30 0 7 0
(Superset 90 sec rest) BSN CellMass Supplement 10:30 AM 40 0 10 0
C. Combo concentric dumbbell press/eccentric dumbbell flyes Protein Shake 2 scoop 1:00 PM 240 3 6 48
(Lift the dumbbells as an explosive press and lower it as a slow flye) Sankou 1/4 chicken dark meat 2:00 PM 320 21 2 30
   3 X   12/12/12   60 sec. rest Omega 3 Fatty Acids 2:30 PM 36 4 0 0
D. Half (stretch) reps on pec deck Chicken Sausage 1 link 7:30 PM 170 7 8 17
Only perform the first half of the movement (from stretch to mid-range) Asparagus 2 spears 7:30 PM 5 0 1.25 1.2
   1 X     100 reps Eggs Fried 1 pc (whole) 7:30 PM 92 7 0.4 6.3
Supplements: Omega 3 Fatty Acids 7:30 PM 36 4 0 0
BSN CellMass  (Week 5 of 12 week cycle) Totals:   1597 77.6 66.45 160.7
BSN NO Explode (Week 10 of 12 week cycle) Macronutrients Breakdown:     25.46% 21.80% 52.73%
BSN Nitrix (Week 4 of 12 week cycle) Target Macronutrients Breakdown:     71g 80g 144g
Omega 3 Fatty Acids            
GNC BCAA 1800            
GNC Multi-Vitamins            

Click here to go back to Main 6P40 Page